Thursday, November 15th

Plyo Pushups 4×4

Shoulder Press 4×4@80% 1RM

DB Rows 4×4

then,

5 Rounds for time of:

15-Cal Ski Erg

12-Box Jump Overs (24/20)

9-HSPU’s

6-Renegade Rows (30/20’s)

 

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Wednesday, November 14th

Barbell Jump Squats 3×6@60% 1RM

Glute Ham Raise 3×6

then,

10:00 EMOM of:

10-Goblet Squats (53/35)

5-T2B

then at minute 12:00,

1 Mile Assault Bike for time.

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Tuesday, November 13th

Rest Day.

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Monday, November 12th

Push Jerk 3×6@70% 1RM

Band Face Pulls 3×12

then,

15:00 AMRAP of:

20-Calorie Row

15-Burpees

10-S2OH (115/75)

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Sunday, November 11th

Clean Grip High Pulls 3×6@70% Max Clean

Full Clean 3×6@70% (touch and go)

then,

“Fran”

21-15-9 reps each of:

Thrusters (95/65)

Pullups

 

*Next Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Saturday, November 10th

*We are doing another Nutrition Seminar today so if you missed the first one make plans to be here.  We’ll start at 11:15 and go for about an hour and a half.

Skill Practice: Rope Climbs & HS Walk

then,

Buy In: 5 Rope Climbs to 15′

3 Rounds of:

50ft HS Walk (Scaled to 100ft Bear Crawl)

25-KBS (53/35)

20-GHD Situps

Cash Out: 5 Rope Climbs to 15′

For time.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Friday, November 9th

Rest Day.

*We are doing another Nutrition Seminar this Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

 

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Thursday, November 8th

Clean Grip Deadlifts 3×6@70% Max Clean

then,

11:00 AMRAP of:

5-Deadlifts (275/185)

7-K2E’s

9-Box Jumps (24/20)

*We are doing another Nutrition Seminar this Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

 

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Wednesday, November 7th

Start of 4 Week Power Cycle

Snatch Grip High Pull 3×6@70% Snatch Max

Full Snatch 3×6@70% (touch and go)

then,

3 Rounds for time of:

250M Ski Erg

25-Power Snatch (75/55)

15-Bar Facing Burpee

*We are doing another Nutrition Seminar this Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

 

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Tuesday, November 6th

2 Rounds for time of:

10-Bar Dips

10-Strict Chin Ups

10-GHD SItups

20-Double Unders

20-RIng Dips

20-Bodyweight Rows (lying under racked barbell at hip height)

20-V Ups

40-Double Unders

30-Pushups

30-Ring Rows

30-Situps

60-Double Unders

*We are doing another Nutrition Seminar this Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

 

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977